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Let's face it, with our busy modern lives, it can feel nearly impossible to eat healthy, home-cooked meals. Between work, family, and social commitments, convenience tends to win out over nutritious choices. We grab fast food on the go, rely on ready meals, and stock up on snacks packed with sugar and preservatives. Though these options save us time, in the long run, they have the potential to be detrimental to our health.
The truth is that our bodies need clean, fresh and minimally processed foods to function and feel our best. Without these foods, we miss out on essential vitamins, minerals, fibre and so many more important nutrients. Over time, poor nutrition can leave us overweight, drained of energy, and at risk of diseases like heart disease or diabetes.
The good news is there are solutions for making nourishment a priority. Clean eating offers a blueprint for filling our fridges and plates with natural, nutrient-rich foods. The specifics vary, but the principles emphasise vegetables, fruits, lean proteins, whole grains and healthy fats. By limiting sugar, sodium and additives, clean eating provides balanced energy, healthy weight, improved gut health and reduced inflammation.
With a little planning and commitment, we can break free of unhealthy patterns and discover how delicious and nourishing foods can be. It's time to cut through the confusion and learn simple ways to eat clean and feel our best.
The Benefits of Clean Eating
Clean eating doesn't have a strict definition, but it's pretty simple to follow. It is best to consume foods as close to their natural state as possible.
Eating healthily doesn't need to be complicated; in fact, it's quite straightforward. While "clean eating" may not have a strict definition, a simple and effective approach is to focus on consuming foods in their natural state as much as possible. By opting for whole, minimally processed foods, you can enjoy a wealth of benefits for your overall well-being.
Choosing fresh fruits, vegetables, whole grains, and lean proteins provides essential nutrients without the additives and preservatives found in many processed foods. This approach supports better digestion, boosts energy levels, and helps maintain a healthy weight.
Eat plenty of fresh fruits and veg
Eating plenty of fresh fruits and vegetables is vital for good health. Fruits and vegetables provide essential vitamins, minerals, fibre, and antioxidants that support everything from immune function to digestive health.
Did you know that aiming for a variety of different colours in your diet can provide you with a diverse range of nutrients? The vibrant colours of fruits and vegetables are often indicative of the various phytonutrients and antioxidants they contain. For instance, red and pink fruits like tomatoes and watermelon are rich in lycopene, which is known to be good for bone health and, as a potent antioxidant, may help protect against heart disease and certain types of cancer.
If you don't enjoy eating certain produce on its own, try blending it into smoothies, sauces, and baked goods. The more you can incorporate, the better.
If you're not the biggest fan of fruits and vegetables there are a couple of ways to prepare them to either hide the taste or make them easier to consume. For example, if you have a blender you could make a smoothie and combine various fruits and vegetables.
When it comes to meal prep, you could chop vegetables up smaller and add them to meals like a chilli or a stew, and the chances are, you won't even know they are there.
Choose whole grains instead of processed white grains:
Choosing whole grains like brown rice, quinoa, oats, and whole wheat instead of refined white options is a great idea. Whole grains retain the nutritious bran and germ during processing, meaning they offer more fibre, protein, and B vitamins. These nutrients provide steady, long-lasting energy rather than the quick spike and crash from processed carbs. Whole grains also help regulate cholesterol, blood pressure, and blood sugar.
Pick lean proteins and fats:
When it comes to proteins, pick leaner options like skinless poultry, fish, beans, lentils, nuts and seeds. Healthy fats from avocado, olive oil, fatty fish, nuts and seeds are preferable over saturated fats found in red meat and full-fat dairy too. Lean proteins and healthier fats provide nutrients for muscle repair, and brain function and keep you feeling fuller for longer.
Make any sauces from scratch:
Making sauces like marinara, pesto, salad dressings, etc. from scratch allows you to control exactly what goes in them. Store-bought sauces tend to pack in inflammatory oils, lots of sodium, hidden sugars and preservatives. Whipping up your own allows you to emphasise fresh, whole ingredients for flavour. This means you can create flavorful dishes that keep calories, fat and sodium in check.
Keep an eye on your sodium and added sugar intake:
It's important to pay attention to sodium and added sugar quantities by reading nutrition labels. Consuming too much sodium can cause high blood pressure and other problems. Similarly, added sugar provides empty calories and spikes blood sugar. Being mindful of how much you eat of both can go a long way towards overall health. Try flavours like herbs, spices, citrus and vinegar instead.
Clean eating can help reset your diet and break unhealthy habits. This involves cutting out sugar, artificial sweeteners, alcohol and processed grains. Although it may be challenging, eliminating these ingredients can offer several advantages. It can reduce cravings for sweet and salty foods, reduce bloating without the sodium added to processed foods, and stabilise blood sugar levels, which can improve mood and energy levels.
Here are some clean-eating meal ideas:
Day 1: Monday
Breakfast: Greek yoghurt with fresh berries and a sprinkle of chia seeds.
Lunch: Quinoa salad with mixed vegetables and grilled chicken.
Dinner: Baked salmon with a side of steamed broccoli and quinoa.
Day 2: Tuesday
Breakfast: Oatmeal topped with sliced bananas and a drizzle of honey.
Lunch: Whole-grain wrap with turkey, avocado, spinach, and cherry tomatoes.
Dinner: Stir-fried tofu with colorful bell peppers and brown rice.
Day 3: Wednesday
Breakfast: Whole-grain toast with smashed avocado and poached eggs.
Lunch: Lentil soup with a side of mixed green salad.
Dinner: Grilled shrimp with quinoa and roasted asparagus.
Day 4: Thursday
Breakfast: Smoothie bowl with mixed berries, spinach, and a sprinkle of chia seeds.
Lunch: Chickpea salad with cherry tomatoes, cucumbers, and feta cheese.
Dinner: Baked chicken breast with sweet potato wedges and green beans.
Day 5: Friday
Breakfast: Cottage cheese pancakes with fresh strawberries.
Lunch: Brown rice bowl with black beans, corn, avocado, and salsa.
Dinner: Grilled fish tacos with cabbage slaw and lime dressing.
Day 6: Saturday
Breakfast: Quinoa porridge with mixed nuts and dried fruit.
Lunch: Spinach and kale salad with grilled chicken, cherry tomatoes, and balsamic vinaigrette.
Dinner: Grilled lemon and herb-marinated chicken breast with thinly sliced carrot and butternut squash strips.
Day 7: Sunday
Breakfast: Whole-grain waffles with fresh blueberries and a dollop of Greek yoghurt.
Lunch: Vegetable and lentil curry with brown rice.
Dinner: Baked cod with quinoa and roasted Brussels sprouts.
What are the benefits of natural supplements alongside a healthy and nutritious diet?
A nutritious, well-balanced diet should always be the foundation for good health. However, even when you eat a diverse mix of wholesome foods, it can be difficult to ensure you receive the right amount of vitamins, minerals, and nutrients through your diet alone. This is where quality natural supplements can play an important supporting role alongside healthy eating habits.
Specific Health Conditions
Some individuals may have specific health conditions or dietary restrictions that make it difficult to obtain certain nutrients solely from food. In such cases, natural supplements can provide targeted support.
Convenience
For occasions when you just do not have the time to prepare a healthy meal, natural supplements can offer a convenient way to obtain essential nutrients. However, it is not advised that you rely on natural supplements solely to provide you with the nutrients you need, as they are most effective alongside a healthy diet.
Vitamin D and Omega-3 Fatty Acids
Some nutrients, like vitamin D and omega-3 fatty acids, may be challenging to obtain in sufficient amounts from food alone. Natural supplements can help ensure an adequate intake of these essential nutrients.
Choosing to eat clean can transform your health. When you focus on natural, unprocessed foods and regularly include meals packed with essential nutrients, you're laying the groundwork for a healthier life. Take charge of your nutrition today, and explore Natural Thrive’s range of excellent natural supplements, which includes Natural Powder Supplements, Organic Fruit Powders, Organic Supplements, Mushroom Supplements and Loose Leaf Teas. They can help to ensure you receive all the nutrients, vitamins and minerals that you need, alongside your healthy and balanced diet.
